- Choose Carbohydrates: Carbohydrates help increase the production of serotonin, a chemical in the body that helps you relax and fall asleep. Therefore, try to eat a carbohydrate-rich snack before bedtime, such as whole wheat crackers or a banana.
- Add magnesium: Magnesium is a mineral that promotes sleep. Foods high in magnesium include nuts, seeds, whole grains and green leafy vegetables.
- Eat tryptophan-rich foods: Trypto-what? Tryptophan is an amino acid that promotes the production of serotonin and melatonin, two substances necessary for healthy sleep. Foods high in tryptophan include eggs, fish, milk and poultry.
- Avoid caffeine: Caffeine is a substance that prevents you from falling asleep. It is important to avoid caffeinated products, such as coffee, tea, chocolate and cola, at least 4 to 6 hours before bedtime.
- Limit alcohol: Although alcohol helps you fall asleep quickly, alcohol will seriously disrupt your sleep quality.
Although diet can play a role in improving sleep, it is important to realize that diet is not the only factor that affects sleep. It's important to also focus on other aspects of your sleep routine, such as a comfortable sleep environment, relaxation before bed, and a regular sleep schedule.
Pharmacist Dirk Christiaen
Founder of Metis Supplements